Introduction
The Barbell Bent Over Row is a weightlifting exercise that primarily targets the back muscles (latissimus dorsi) and the lower back. It strengthens these areas while improving posture and boosting overall upper body strength. This exercise is particularly beneficial for individuals pursuing fitness goals related to increasing muscular endurance, functional fitness, or improving their physique by building a wider, stronger back.
Muscles Worked
- Primary: Latissimus Dorsi, Rhomboids, Erector Spinae (Lower Back)
- Secondary: Biceps Brachii, Brachioradialis, Trapezius, Deltoids
How to Do It (Step-by-Step)
- Stand with feet hip-width apart, bend at hips and knees slightly, barbell on the floor directly in front of you, hands shoulder-width apart, palms facing each other.
- Bend at hips while keeping back straight, grasp the barbell, lift it to your torso keeping it close to your body.
- Squeeze your shoulder blades together and keep your core tight throughout the movement. Maintain a neutral spine.
Tip: Keep the movement controlled and slow, focusing on using your back muscles rather than swinging the weight.
Rep & Rest Guidelines
- Strength: 4–6 reps, 2–3 min rest
- Hypertrophy: 8–12 reps, 60–90 sec rest
- Endurance: 12–20 reps, 30–60 sec rest
Use Auto Progression to efficiently progress your workouts.
Stay consistent with your rest periods using the Rest Timer.
Form Tips
- Maintain a neutral spine and keep your core tight throughout the exercise. This prevents lower back strain and ensures a more efficient and effective workout.
- Bend at the hips, not the waist, when bending over to pick up the barbell. This will help reduce stress on the lower back and ensure that the weight is lifted using the intended muscles (back and shoulders).
- Make sure the barbell is close to your body during the rowing motion. Keeping the barbell close to your body reduces stress on the muscles and joints, improves form, and helps you lift more weight with proper technique.
When to Use It
- Building lower back and upper body strength for powerlifting
- Improving posture and alleviating upper back pain in corrective exercise routines
- Enhancing overall muscle hypertrophy during a bodybuilding program
For a detailed view of your workout history, visit Workout History
The barbell bent over row primarily works the back, specifically the latissimus dorsi and erector spinae. It also engages the biceps and forearms.
Stand with your feet shoulder-width apart, bend at the hips, not the waist, keeping your back straight. Grasp the barbell with an overhand grip, bend your knees slightly, and pull the barbell towards your upper abdomen.
Choose a weight that challenges you but allows you to maintain proper form. A good starting point is a weight that allows you to complete 8-12 reps with good form.
A common protocol is 3-4 sets of 8-12 repetitions, but adjust based on your fitness level and goals.
Using straps may reduce grip strength involvement, so it's best to practice without straps unless you have issues with grip fatigue.
